Same Old Song and Dance ....my friend!

PLEASE remain calm….Steve is continuing his blog…I will continue to post. I’ve just been busy the last week and finding time to provide you with solid, quality content is not as easy as it appears….I know I am fudging a little but work with me here! :)

This lady in China…bless her heart she so looks forward to my post…she’s afraid I’m going to stop….

I've included a video link to Aerosmith's song "Same Old Song And Dance"....why? Because I want to do so. ...oh ...and the title ties in with want I want to talk about today.

1) Old Bad Habits CAN BE BROKEN! CREATE GOOD, POSITIVE, NEW HABITS....TODAY!

2) My old habits of daily consuming empty, high carb foods has been broken.

3) My new habit of eating properly has coincided with my new workout habits...


Together they have created a trend of increasing strength and reducing body fat.....so....

STOP! the same old song and dance......Create new, positive habits today and improve your health and fitness....TODAY!

Just a couple of days ago…I was bragging in a post that I have “managed my weight loss” … blah, blah, blah. I was actually going to talk about weight maintenance in this blog post….and then I weighed this morning…..lost another pound.

THERE HAS GOT TO BE SOMETHING TO THIS…

…”adding muscle creates a fat burning furnace” talk.

Honestly…I have eaten BIG this week, stuffing myself on both Monday and Tuesday. I have eaten “clean” except for Monday night…I stuffed on pizza. As you probably know, I am diabetic type 2 and I am not taking insulin or meds…so you may be wondering what the heck am I doing eating pizza or more specifically the high carb crust????


1) I have been eating very clean for the last 6 months, which means low carbs.

2) I have been eating SUPER clean the last 90 days, which means very low carbs.

3) My P90X workout was over so I wanted to reward myself.

4) I’ve learned a few tricks along the way to mitigate the full affects of carbs entering the system.

a. Consume Fiber before the meal (or during). This will help slow the assimilation of the carbs in to your system.

b. Add protein to the meal, I added a can of tuna to my pizza. Why? Same as (a.) but it also “dilutes” the carb load (glycemic load) of the meal.

*** The most important thing….the next day I was back on my “clean” eating habits….except that as previously noted, I have been eating more this week.

This is a pic of my Friday lunch...it is talapia and collard greens....hmmmm good! I cooked the talapia/greens in a pan with water, Texas Pete and Tony Chechere's spices. I also had a handful of pecans and an apple.



Today is Friday and I have worked out all but one day….but I only worked out 20-30 minutes each day (versus an hour plus). I also jogged/sprinted three days this week… but that’s less than 30 minutes a day. I have been utilizing the Fartlek method of jogging /sprinting, jogging/sprinting. I run at an estimated 80% heart rate level for 30 secs and then jog for 60 secs.

SO to summarize this section….I have been eating more, working out but not as much and yet I still lost a pound from last week.

That’s all for today!

STEVE

Lies, Damned Lies and Statistics

“There are three kinds of lies: lies, damned lies and statistics.”

The quote of course is a “swipe” at statistics…a person can use them to support their own opinion or agenda. As I read more and more about diet and nutrition I find that you can substitute the phrase “studies” for “statistics”.

“…lies, damned lies and studies”, this claim may seem a little harsh but this does appear to be the case, in my humble opinion. If a “researcher” wants to prove a certain point he/she can design a “clinical trial or study” to prove it.

I had to laugh at this one study I read. It said that men who ate 7 or more eggs a week did not live as long as men who ate less than 7 eggs per week. The study also noted that the men who had 7 eggs or more per week also tended to drink too much, smoked tobacco and exercised less than the other group…..notice anything strange about that?

Is it possible that one of the other items on the list may have contributed to the decrease in longevity!!

Problems with studies…who funds them…For example : Studies (funded by tobacco companies) showing NO Link between cigarette smoking and lung cancer or heart disease.

Are EGGS GOOD, BAD or UGLY? : Eggs are good for you…no wait…they are bad…no wait….

I found links today talking about studies that show eggs are good for you. Then there are other links discussing studies that say you should avoid them or at least limit your intake. Both sides are represented by reputable people/groups. These are not snake oil salesmen….which adds to the frustration level.

This post started because I was going to tell my “egg story”. I was all set to say that eggs have gone from being good to bad, back to good. I thought, before I post this…let me get the official version from the American Heart Association and the Mayo Clinic.

Bad Eggs - The official AHA line: The average person, who has normal cholesterol levels should not consume more than 300 mg of cholesterol per day. An egg has 213mg…therefore if you eat an egg…you should limit your cholesterol intake for the rest of the day. This should be obvious…but according to this you should NOT eat more than one egg per day.

Here is the link on the AHA website, go to question #7. http://tr.im/smVS
Here is the Mayo Clinic’s answer, which agrees with AHA. http://tr.im/smWv

Good Eggs - Then there is Jonny Bowden, PhD in Nutrition….who says don’t worry, Eggs are a “super food”. Here is a link to his egg commentary. http://tr.im/smZj

Back in March, I went to an Endocrinologist in regards to my diabetes. It was my first (and last visit) to this group so the doctor was “interviewing me” about my exercise and diet etc. I mentioned that I ate a couple of eggs every other day…she said, “ you should not eat that many eggs, that is too much cholesterol.”

I then replied, “I thought eggs had good cholesterol and that it was ok to eat them.”

She gave me this blank look, as if she didn’t know if I was right or not, and then said, “you should go see a nutritionist.“

#1: The Endocrinologist was a specialist so I had to pay $40…. She referred me to a Nutritionist so I could pay another $40 just to find out if eggs are good or bad for me?

#2: If I had gone to the nutritionist listed above…a PhD…he’d said, “eggs are a super food”.

As I said, there is sooo much contradicting information out there even on reputable sites. (I am not even talking about all the disreputable sites) …and I don’t blame this on the internet. The internet is just making it easier to see the diverse opinions.

WE NEED FACTS…in my opinion. :)

Just an FYI – in Feb ’09, it seems that everything related to my health was BAD…my cholesterol levels were too high. Today my cholesterol levels are back to normal and I eat eggs several times a week….and I usually eat 2-3 eggs at a time.

SO FOR ME…Eggs are not affecting my cholesterol (this may not be true for everyone).

"Wasn’t this an EGGsellent POST?"(as spoken by Vincent Price aka Egg Man on the original Batman TV Series)

Steve

RedHot Chili Peppers are Good For YOU!

We have a small garden and we planted Squash, Habanero peppers, Green Peppers and Tomatoes. I was “googling” to see how to dry the peppers and as is often the case, one thing leads to another...I found some very interesting facts about chili peppers and that lead me to research the benefits of all of the main ingredients of my “Steve’s World Famous Ground Turkey Chili”. I decided to include it here in the blog. The post with the recipe is http://tr.im/s8JI if you want to make some delicious and very healthy chili.

Isn’t it interesting how scientific study confirms “widely held views”? For example, in a previous post I mentioned that my favorite healthy meal was my Chili recipe. I KNOW that it is nutritious; it only has “clean foods” in the recipe and I KNOW that it does not affect my blood sugar levels. Below, scientific information and evidence support my own personal conclusions.

Chili Peppers

Contain vitamin A, dietary fiber, vitamin C, potassium and iron. They also contain capsaicin – the hotter the pepper, the more capsaicin. Studies show capsaicin is an anti-inflammatory and a natural pain reliever…I always thought hot peppers were the other way around. :) …they inflamed and caused pain…but in a good way. :)

It also stimulates secretions that help clear congestion in the nose and lungs. I think we all have experience the runny nose after eating a spicy hot dish.

Studies also show that chili pepper reduces risk of type 2 diabetes…if the meal contains chili pepper, a lower amount of insulin is required to lower blood sugar levels…WAY COOL.

Celery

Wow…too many nutrients to mention them all…I was surprised. Celery is high in vitamin C, K and dietary fiber. It also contains phthalides which can help lower blood pressure. Celery has many other benefits as well but to keep this short, I am moving on.

Green Peppers

Again, many nutrients but high on the list is Vitamin C, A, B6 and dietary fiber. It has two powerful carotenoids; one is beta-carotene that helps prevent damage from free radicals at the cell level. This has too many benefits to mention here but just saying that it protects your body’s cells is enough of a reason to eat more….isn’t it?

Another powerful carotenoid is lycopene. Studies show that higher lycopene consumption can reduce risk for numerous types of cancers including cervix, bladder, pancreatic, colon and lung cancer.

Tomato

As we all know tomatoes are very nutritious, containing high amounts of Vitamin C, A, K, potassium and dietary fiber….and many more nutrients.

Like the Green Peppers, tomatoes are high in Lycopene and it is VERY BENEFICIAL in the protecting of cells and decreasing risk of a myriad of cancers.

An apple a day is of course good advice…but add a tomato and you have a powerful punch to your body’s defenses. Better yet…have an apple and a bowl of chili.

Onion

Contains good amounts of chromium, vitamin c and dietary fiber. Studies have shown that chromium (and onion consumption) lowers blood sugar levels. Studies also show that onions have cardiovascular benefits reducing the risks of heart disease and stroke.

Lastly, onions contain quercitin, an antioxidant and curcumin a phytonutrient that studies show have reduced the size and number of precancerous lesions in the intestinal tract.


Summary: WOW – while I knew that “Steve’s World Famous Ground Turkey Chili was nutritious and “clean”….I didn’t realize the full benefits of eating it. It is good to know that you can fix a meal that tastes good and is really good for you. For your convenience, here again is the link to my recipe. http://tr.im/s8JI

** WARNING: Eating Steve’s World Famous Ground Turkey Chili can be habit forming. If you are prone to compulsive or addictive behaviors…proceed with extreme caution.

To see the affects of withdrawal look at this photo. It was taken after this person learned that China had placed a ban on Steve’s World Famous Ground Turkey Chili. Apparently the ban was placed because the government did not want it’s 1.3 billion citizens to live longer, healthier lives.

Now go outside and exercise for 30 - 45 minutes…will ya? I know it’s hot but wait until the sun goes down if it is too hot for you.

C U L8R ALIG8R!

Steve

Goals Update : End of week 7

SIX WEEKS LEFT TO GO!

1. BMI = Normal : done (wt 170) Yet another new low...
   
   …HOW LOW WILL I GO?
2. 32” jeans : done, I can wear 29’s but with 30’s I have room to spare.
   
3. 30 Push Ups : **Completed 27 !** Up from 25 last week, it’s hard for me to believe this. FYI – to show you that I had my doubts…I had Tammy count with me as well….just to make sure oxygen deprivation (or something) wasn't causing me to lose count.
   
   
4. Beat sons in Basketball : no update -- barring an injury…I ain’t worried about this. Cocky?...maybe…confident…absolutely.
   
   
5. 7 Minute Mile – Ran a 8:23 mile today. This is down from 8:41 two weeks ago….this goal is not looking promising…but we shall see.

Just so you know

1) My workout today was Kenpo X – a very serious cardio workout that utilizes boxing and karate moves. There is a lot of punching and kicking involved and by the end you are “worn out”…or at least I am.

I “tested” two goals several hours after performing Kenpo X, both the mile run and the push ups. It is possible that I could have performed them better with a fresh set of legs & arms.

2) Weight Loss – Down to 170 lbs and as I’ve said, I eat often, I eat A LOT but I eat “clean”.

I AM NOT WORRIED ABOUT THE WEIGHT LOSS…as long as my strength increases. If my performance suffers…then I’ll worry.

Food Eaten Today
Breakfast: ½ cup of All Bran, ½ cup of milk, (2) eggs, spinach, cheese, wheat toast
Pre-Lunch: Meal Replacement Shake with serving of protein whey powder.
Lunch: Chicken Breast, Tomato, Pinto Beans w/onions
Pre-Dinner: Meal Replacement Shake with serving of protein whey powder.
Dinner: Shrimp Salad
Post Dinner: Protein Bar

** What I drink daily – coffee, unsweetened tea, non-fat milk, water, water, water, etc.

Health Preacher??

Health Preacher….hmmmph!

I was recently called a “health preacher”….I don’t think it was meant as a compliment …but I’m going to take it as one. :)

In this post…I am going to do some preaching. (no offense to preachers intended)

Nutrisystem/D

I keep seeing an ad for Nutrisystem’s meal system for those people diagnosed with Diabetes, I think they call it Nurtrisystem /D. I should tell you that I have not personally tried the meals, but from what I am told they are tasty but expensive. I looked into Nutrisystem as a possible solution to my situation at one time. Their meals are healthy and I know at least some of their meals were GI tested (Glycemic Index) and they rated very well. So other than their cost, I have nothing negative to say about their product.

Some people may need the structure that Nutrisystem provides. Who knows, if I’d tried their product a year ago, maybe I would not have had my health problems.

But I do want folks to know that there is a more cost effective way of eating right and losing weight.

A much cheaper option would be to:

1) Purchase a book on the Glycemic Index, The book I bought cost less than $8. “The New Glucose Revolution“ by Dr. Jennie Brand-Miller. Follow their dietary instructions. I know it is tough to change eating habits but you can do it. …not to get on my soapbox…but if I can do it…anyone can do it. JUST DO IT! You’ll be eating vegetables , beans, lean meats and whole wheat products. You should limit drinking sodas / soft drinks / sports drinks or at least drink artificially flavored versions.

2) Exercise! I know it’s tough but start out walking as much as you can, 15 mins if that’s all you can do. The next day walk 20 mins, the next day 30 mins. Etc etc.

When I was just starting out, I walked/ran further each day than the previous day.
In some cases, it may have only been 20 yards…heck, walk to the next mail box, do that every day….walk to the next mailbox and then the next.

I believe that it is VERY important to the mental aspect of this process. Each day, you can tell yourself you are getting stronger and fitter. Each day you are improving. Each day you are doing more to improve your health than the last.

Just do this everyday (or at least 4-5 days a week) and before long, you’ll see a real difference, especially if you are abiding by the nutritional plan above. Give this a week or two and ONCE YOU START TO SEE RESULTS, IT WILL BE MUCH EASIER TO CONTINUE!

*** I was getting ready to hit “publish” on this post and I thought of something else that is important…this blog. I had lost the vast majority of my weight before I started this blog...but I know that it helps to keep me motivated especially when it comes to the P90X program….do you think I want to quit after having gone this far…posting my pics etc. NO WAY. Or worse yet….how about posting pics that are WORSE than the pics before, showing that I was getting fatter…..THAT AIN’T HAPPENING BROTHER! LOL! I may end up not having the body I want…but I am NOT going to be heavier. If I have to fast while hiking to the top of Mt. Mitchell…I am not going to be heavier.

The point to all this being…if anyone would like to start a blog just contact me and I will help you get it set up. It really is relatively simple.

Steve Cooksey

Steve's on Drugs!?

Steve isn’t following the P90X diet/nutrition plan ….strictly.

Side Note: I enjoy writing about myself in 3^rd person…it makes me feel impotent…er…I mean important, you know like those sports stars. Wait, I don’t mean that I am impotent like sports stars, I don’t take steoids. I have never thought about buying Viagra..wait, ok I did think about buying it but I didn't and I do not need it.

LOOK! Before this rumor gets started and spreads ALL over the internet, Steve is NOT on steroids, Steve is not impotent.

I know, I know what you are thinking….”But Steve, how can you lose weight and gain such large muscles…soo fast? “ “Say it ain’t so Steve”.

Ok, I’ll say it one more time, “it ain’t so”, “I, Steve Cooksey of sound mind and (super sound) body do hereby claim that I am not taking any banned substances.” LOL! I AM JUST KIDDING! I have a long way to go to have a sound body…just kidding GEESH!

On a serious note, back in ’00 I was working out on my Bowflex (before it became a coat rack) and I took an ephedrine based product…my heart started racing…it really scared me….I mean REALLY SCARED ME. I guess drinking a pot of coffee and taking the equivalent of speed isn’t good for you. :)

Really Seriously….getting back to bidness----I have not been following the P90X nutrition plan.

Look, I was hospitalized essentially for being a sedentary garbage disposal….so I studied real hard about what to eat and what not to eat plus I have this Diabetes “thang” hanging over my head…so you know…I know how to eat right.

The diet plan I have been following:

• eat often
• eat food groups daily (each meal if possible)
• eat smaller amounts
• eat real “clean” (no heavy starches, nothing fried nor breaded).

Unfortunately, this isn’t working for me. I weigh in each morning … I weighed 172 lbs….I lost another pound so far this week!!!! At this rate, in 3.36 years I will cease to exist!

Before you start in on me, NO…I HAVE NOT BEEN RUNNING, thus far this week I’ve logged -0- miles jogging, only doing the P90X workouts for exercise.

I am officially going to correct this weight loss…..

1) I am going to follow the P90X nutrition guide
2) I am going to maintain a food journal for the next several days.

FYI - This morning I had a ½ cup of All Bran cereal (yum yum), ½ cup of skim milk, a tomato and 1 1/2 grilled chicken breasts (I estimate that Max ate .5 grilled chicken breasts). For my early lunch I will eat a meal replacement shake and a scoop of whey protein. For my late lunch I will have chicken breast, beans, spinach and cool clear water.

Hey! Have a great and safe weekend.

Steve